Good flexibility is known to bring positive benefits !

Good flexibility is known to bring positive benefits in the muscles and joints. It aids with injury prevention, helps to minimize muscle soreness, and improves efficiency in all physical activities. Few people realize that flexible joints and regular stretching are also essential for optimum health and activity.

Benefits of Stretching

Good muscular and joint mobility, range of motion (ROM)
Reduced muscle soreness
Improved posture
Increased blood and nutrients to tissues
Improved muscle coordination

Types of stretching

There are four major types’ of stretches:
1. Static
2. Proprioceptive Neuromuscular Facilitation (PNF)
3. Ballistic
4. Dynamic

We will go over two of the most common stretches.
Static and Dynamic stretching

Static stretch is used most often. In static stretching, one stretches a particular muscle or group of muscles by slowly moving the body into position and then holding the stretch for a set time. Example: bending over to touch your toes and holding that position for a set time.

Dynamic Stretch: Dynamic stretching refers to the stretching that occurs while performing sport-specific movements. Example: High knees and Butt kicks.

Connective Tissue

Elasticity: The ability to return to original resting length after a passive stretch.

Plasticity: The tendency to assume a new and greater length after a passive stretch.

Improvements in range of motion as a result of a stretching program are mainly due to the connective tissue adaptations.




Warm-Up

5 to 10 min of slow activity such as using the elliptical, stationary bike and treadmill will help warm up the body’s internal temperature.

Frequency and Duration

Stretching 2 to 3 times per week is shown to improve flexibility.
Stretches should be held to the point of mild discomfort, but not pain, for 30 sec
Duration should be 15 to 20 min for your stretching routine.

When Should You Stretch?

Before practice and competition and following practice and competition

References: Arnold G. Nelson and Johko Kokkonen 2007. Stretching Anatomy
Baechle, T.R., R.W. Earle 2000. Essentials of Strength Training and Conditioning, 2nd ed.



Posted by, Christopher Sarver, NPTI, NSCA-CPT